Creatine

A single dose of approximately 0.35 g/kg body weight can substantially preserve cognitive performance and brain energy metabolism during full overnight sleep deprivation. Creatine is presented as supporting muscle, brain, heart, gut, and energy availability outcomes. The acute high-dose creatine protocol is categorically different from standard 3–5 g/day maintenance supplementation. The recommended maintenance dose is 3–5g of creatine per day. The recommended baseline creatine dose is 3 to 5 grams per day. Creatine timing is described as unimportant compared with consistency. Higher creatine doses may be used for cognitive, fatigue, or shift-work goals. Creatine is described as highly researched and having a strong safety record. Creatine is presented as strongly supported for women. Creatine does not directly build muscle but enables the high-intensity training that triggers muscle growth. During high-intensity exercise, the body relies on the phosphocreatine system before glucose metabolism activates. Women have lower baseline creatine stores than men, making supplementation especially impactful. Creatine takes about three weeks to fully saturate tissues and produce full benefit…